Beta Alanine

Beta-Alanine is a naturally occurring beta amino acid that is produced in the liver.⁽¹⁾ It has been identified as the precursor to carnosine synthesis.⁽²⁾⁽³⁾ Increased concentrations of carnosine start a number of biochemical mechanisms to act as a pH buffer.⁽⁴⁾⁽⁵⁾ Beta-alanine is very popular amongst athletes that have to perform sustained maximum efforts.⁽⁶⁾⁽⁷⁾⁽⁸⁾

How does Beta-Alanine work?

Creatine is primarily involved in muscle contraction and works on the ATP-CP Energy System. Once the Creatine Phosphate stores are depleted, the body mainly uses glucose as an energy source. The breakdown of glucose or glycogen during high intensity exercise results in the production of lactate and hydrogen ions (Lactic Acid System, see Figure 1). The accumulation of hydrogen ions is the cause of muscle acidification. The body can buffer these ions to a certain extent with the help of carnosine. But as the training continues, the levels of carnosine are not sufficient enough anymore, which leads to muscle fatigue and decrease in strength.

Figure 1: Energy pathways⁽⁹⁾⁽¹⁰⁾

Beta-Alanine supplementation increases carnosine concentrations

Beta-Alanine is a non-essential amino acid that together with the amino acid L-Histidine produces Carnosine. The body usually has enough L-Histidine, but beta-alanine needs to be taken from nutrition. Beta-alanine can be found in poultry, fish and meat, but only in low concentrations and therefore needs to be supplemented to increase carnosine concentrations.

In many sport disciplines the body doesn’t only use one, but multiple energy systems. It depends on the intensity and the duration of the activity. Beta Alanine is very efficient for sustained high intensity efforts starting from 30 seconds up to 4 minutes. To optimize the use of the different energy systems, beta-alanine is often combined with creatine. This combination is more efficient than creatine alone.⁽¹¹⁾